Low Row
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Start by standing with feet shoulder-width apart, toes pointed out slightly for added stability. Hold a dumbbell in each hand, with palms facing towards you and dumbbells touching each other. Maintain a straight back as you hinge slightly forward from the hips. With arms fully extended down and a slight bend in the elbows, focus on the muscles of the back. Pull the dumbbells upwards towards the lower ribcage area, squeezing the shoulder blades together as you do. The motion is reminiscent of trying to tuck the dumbbells into the pockets of your hip area, with elbows skimming the sides of your body.
Common Mistakes
Ensure you're not using momentum or resorting to a swinging motion when lifting the dumbbells. The lift should be controlled, emphasizing the contraction of the back muscles, particularly the latissimus dorsi and rhomboids. Avoid rounding or hunching the shoulders. Instead, always strive to keep them drawn back and downwards throughout the movement.
Breathing
Inhale deeply in the starting position. As you pull the dumbbells towards your lower ribcage, exhale. Inhale once more as you lower the dumbbells to their original position. This exercise is a fantastic way to target and strengthen the middle and lower regions of the back.
Muscle Focus
Primary Muscles
Latissimus Dorsi, Rhomboids, Traps, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Biceps
Tertiary Muscles
Lower Back, Lower Body